WEEK ONE DONE & DUSTED!

WEEK ONE – 84 days til stage!
COMP DATE: 20th May, 2017
LOCATION: Dayton, OH
CALORIES: 1860
TRAINING: 5 days lifting | 1 day cardio/stretch | 1 rest day
COACH: @drew_yaeger

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FEBRUARY CHALLENGE

FAST-FOOD FREE / WHOLE FOODS IN FEB .

img_6341Can  you believe January is almost over already? It feels like only last week that I was writing out our January challenge. Speaking of, who committed to the Jan challenge? Did you manage to keep a food diary of everything that you consumed each day? I’m proud to say that I did. It was the best way to keep myself accountable- was I eating because I was hungry or because I was bored? A lot of my unnecessary eating was on Monday’s when I get home  from the gym around 1pm and have no other plans until my husband gets home from work around 7pm. So now that I can physically see this, I have changed up my schedule for the next few Monday’s. I will now go from the gym to the store and no my groceries shopping for the week and then do my food prep on a Monday instead of a Sunday. That way I will be busy, have a plan and be super motivated seeing my nutrition plan for the week! How did you go?

FEBRUARY CHALLENGE comes in two parts, either a FAST FOOD FREE FEB or a WHOLE FOODS IN FEB challenge, depending on where you are starting. Continue reading

BANANA & CHOC CHIP PROAT CUPCAKES RECIPE

*makes 12
=193 calories per serve
(C29g |F6g | P7g)
INGREDIENTS:
  • 3 cups rolled oats
  • 2 large eggs
  • 4 ripe bananas
  • 1 cup milk
  • 1 cup choc chips
  • 30g protein powder
  • 1⁄4c sugar free maple syrup
  • 2 tsp vanilla extract
  • 1⁄2 tsp ground cinnamon
  • 1⁄8 tsp ground nutmeg
  • 1 tsp baking powder
  • Coconut oil spray

img_6191COOKING INSTRUCTIONS:

  1. Preheat oven to 350F
  2. In a bowl, combine oats, protein powder, cinnamon, nutmeg, baking powder and set aside
  3. Crack the eggs into another bowl and whisk together with the maple syrup, mashed banana & vanilla extract until combined
  4. Slowly whisk in milk
  5. Pour wet ingredients into the dry and stir until all oats are covered and moist. Add choc chips.
  6. Divide mix evenly into muffin tray or cupcake patty pans
  7. Bake for 20-30mins until golden brown.
  8. Remove from oven, serve & enjoy.
SERVING SUGGESTIONS:
*NOTE THESE ARE NOT INCLUDED IN ABOVE MACROS
  • add berries and/or nuts to the mixture
  • top with cream cheese icing
  • serve with butter, honey and/or whipped cream!

Brunch at the Bar- Cycle Bar that is!

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Join me for Sunday Brunch at  the Cycle Bar in Easton.

After the 10.30am cycle session tomorrow, I will be hosting brunch for all the riders. I have spent the last few hours baking you all Banana & Choc Chip Proat Muffins (which smell fabulous if I do say so myself!) and tomorrow I will be whipping up some deliciously healthy cupcake omelettes too. If you can’t make the class, don’t stress- I will be sharing the recipes online tomorrow, so be sure to check my instagram (@simonemckennablog) for updates!

If you haven’t yet tried the Cycle Bar, get your first class for free on me!
CLICK HERE TO SCHEDULE YOUR RIDE!

HAPPY NEW YEAR.

@simonemckennablog has teamed up with @savantnaturals for a NEW YEAR INSTAGRAM GIVEAWAY.

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For your chance to win 1 of 7 boxes of Savi Bars in the flavor of your choice (chocolate, vanilla, salted caramel) log into your instagram account and follow these 3 steps.

It is THAT easy!

  1. Follow @simonemckennablog & @savantnaturals
  2.  Tag 2 friends⠀
  3. REPOST this photo including the hashtag #savinewyear for duration of the competition (1st Jan-13th Jan) ⠀
    RULES:⠀
    US only | 1 entry PP | Must be following both accounts @simonemckennablog & @savantnaturals 
Competition winners will be announced on 14th Jan by being 
tagged on the original photo on both @simonemckennablog & @savantnatural accounts. We will also attempt to make contact via an instagram direct message.

JANUARY CHALLENGE

KEEP A FOOD DIARY.

img_18e1dfaf9379-1Physically writing down what you consume (both food and beverages) allows you to take a critical look at your food habits.
For example: What times are you eating? Are you eating because you are hungry? bored? tired?What kind of foods are you eating too much or too little of? Are you craving sweet foods at certain times of the day etc.

By recording EVERYTHING you put into your mouth, you are able to criticise, evaluate and then make healthy changes to your intake. By keeping a food diary you are being held accountable which may lead you to making healthier decisions. It may just shock you to look at a full day/week and eventually month of eating habits.

How to keep a food dairy? Continue reading

Current Body Stats- December 2016.

fullsizerenderOn Saturday morning I went and had a complimentary wellness and health screening, thanks to my husbands workplace. I was a little apprehensive about getting it done as for the past month or so I have been a little “relaxed” with my eating and training plans. Don’t get me wrong, I’m still training hard and eating well- but I am not being too strict in regards to hitting my macros 100% of the time nor am I setting any new records in the gym. I haven’t been too obsessive with food timing or holding back on non-tracked snacks or social events, as tis the season right?

Continue reading

GUILT-FREE DESSERT.

img_5309Whether you want that late night sweet treat, that post workout protein hit or you are just craving something delicious that won’t leave you feeling guilty…I have the answer for you.
If you haven’t yet tried my 1 Carb Protein Pancakes recipe- you really should!

By keeping the pancake so light and so few calories, it allows you to top it with all your favorite toppings! Yesterday I showcased my “post workout” meal on my snapchat (simone.mckenna) and as promised, I will provide the ingredients and macros .

Continue reading